Thank you Matty & Jamie, for organizing a very impromptu LCF birthday mini-comp for Sunday open gym!

A: Mobility – Hips, Hammies, and Butt

B: 4 Rounds For Quality
10 KB Deadlifts (Use medium weight for you)
10 Pike Toe-touches
30-45 Dead hang from rig

C: 4 Rounds of 250m Row – 1 min rest between rows

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